Snacks #26: 5 High-Protein Meal Prep Breakfasts

Unpopular opinion: a piece of toast is not a substantial breakfast!

Rushing out the door with a coffee, an energy ball, or a muesli bar is also not ideal for breakfast—sorry! 

Doing this is a recipe to crash and burn; skipping an opportunity for a nutritious meal means you'll likely reach for an endless supply of snacks over the day instead.

Protein is our #1 macronutrient, and it's imperative we get enough across the day to support metabolism, muscle, recovery and general energy.

Starting with breakfast, aim for 25g minimum high-quality protein each meal to cruise through the day feeling energetic.

Struggling for inspiration?

Use this meal prep breakfast guide to create your week's worth of meals:

1. Egg Muffins: Prepare a batch of egg muffins by mixing beaten eggs with diced vegetables like bell peppers, spinach, and onions, then adding cooked turkey sausage or bacon for extra protein. Pour the mixture into muffin tins and bake until set. Store in the fridge for a quick breakfast option throughout the week.

2. Greek Yogurt Parfait: Layer Greek yogurt with mixed berries, nuts, and a drizzle of honey or maple syrup for sweetness. Greek yogurt is high in protein and low in sugar, making it an ideal breakfast option. Make several jars of these parfaits in advance for a grab-and-go breakfast.

3. Protein Pancakes: Make a batch of protein pancakes using a mix of protein powder, oats, mashed banana, and egg whites. Cook them on a griddle and store them in the fridge or freezer. Reheat in the toaster or microwave for a quick and filling breakfast.

4. Quinoa Breakfast Bowl: Cook a batch of quinoa and portion it into containers. In the morning, reheat the quinoa and top it with scrambled eggs, diced avocado, cherry tomatoes, and a sprinkle of feta cheese. Quinoa is a complete protein, and this breakfast bowl provides a balanced mix of nutrients.

5. Breakfast Burritos: Prepare breakfast burritos by filling whole wheat tortillas with scrambled eggs, black beans, diced peppers, onions, and shredded cheese. Wrap them individually in foil and store them in the freezer. When ready to eat, microwave for a few minutes for a protein-packed breakfast on the go.

These meal-prep breakfast ideas are not only high in protein but also convenient for busy mornings.

Feel free to customise them with your favourite ingredients and flavours!

All recipes are below:

1. Egg Muffins:

   • Ingredients:
     • 8 eggs
     • 1/4 cup milk (optional)
     • 1 cup diced vegetables (bell peppers, spinach, onions, etc.)
     • 1/2 cup cooked turkey sausage or bacon, diced
     • Salt and pepper to taste
   • Instructions:
     1. Preheat your oven to 350°F (175°C) and grease a muffin tin with cooking spray.
     2. In a large mixing bowl, whisk together the eggs and milk (if using).
     3. Stir in the diced vegetables, cooked turkey sausage or bacon, salt, and pepper.
     4. Pour the egg mixture evenly into the prepared muffin tin, filling each cup about 3/4 full.
     5. Bake for 20-25 minutes, or until the egg muffins are set and slightly golden on top.
     6. Allow the muffins to cool slightly before removing them from the tin. Store in an airtight container in the refrigerator for up to 4-5 days.

2. Greek Yogurt Parfait:

   • Ingredients:
     • Greek yogurt
     • Mixed berries (strawberries, blueberries, raspberries)
     • Nuts (almonds, walnuts, or pecans)
     • Honey or maple syrup (optional)
   • Instructions:
     1. In a jar or container, layer Greek yogurt with mixed berries and nuts.
     2. Drizzle honey or maple syrup over the top for sweetness if desired.
     3. Seal the jar or container and store it in the refrigerator for up to 3-4 days.

3. Protein Pancakes:

   • Ingredients:
     • 1 cup oats
     • 1 ripe banana, mashed
     • 2 scoops protein powder (vanilla or your preferred flavor)
     • 4 egg whites
     • 1/2 cup milk (any kind)
     • 1 tsp baking powder
     • Optional: cinnamon, vanilla extract
   • Instructions:
     1. In a blender, combine oats, mashed banana, protein powder, egg whites, milk, baking powder, and any optional ingredients.
     2. Blend until smooth.
     3. Heat a non-stick skillet or griddle over medium heat and lightly grease it with cooking spray or oil.
     4. Pour batter onto the skillet to form pancakes of your desired size.
     5. Cook until bubbles form on the surface, then flip and cook until golden brown on the other side.
     6. Repeat with the remaining batter.
     7. Once cooled, store the pancakes in an airtight container in the refrigerator for up to 3-4 days or in the freezer for longer storage.

4. Quinoa Breakfast Bowl:

   • Ingredients:
     • Cooked quinoa
     • Scrambled eggs
     • Diced avocado
     • Cherry tomatoes, halved
     • Feta cheese (optional)
   • Instructions:
     1. Cook quinoa according to package instructions and allow it to cool slightly.
     2. In meal prep containers, portion out cooked quinoa.
     3. Top the quinoa with scrambled eggs, diced avocado, cherry tomatoes, and feta cheese.
     4. Seal the containers and store them in the refrigerator for up to 3-4 days.

5. Breakfast Burritos:

   • Ingredients:
     • Whole wheat tortillas
     • Scrambled eggs
     • Black beans
     • Diced peppers and onions
     • Shredded cheese
   • Instructions:
     1. Cook scrambled eggs and black beans separately.
     2. Warm whole wheat tortillas in the microwave or on a skillet.
     3. Fill each tortilla with scrambled eggs, black beans, diced peppers, onions, and shredded cheese.
     4. Roll up the tortillas, tucking in the sides to create a burrito shape.
     5. Wrap each burrito individually in foil.
     6. Store the wrapped burritos in the freezer for up to 2-3 months.
     7. To reheat, remove the foil and microwave the burrito for 1-2 minutes until heated through.

Enjoy!